Tips and Strategies for Protecting Your Voice
Winter in the ND-MN region brings frigid temperatures, dry indoor air, and plenty of holiday cheer. Between festive gatherings, extra conversations, and seasonal singing, it’s no surprise that our voices often feel more strained this time of year.
Cold, dry air, indoor heating, seasonal illnesses, lingering symptoms (like coughs and post-nasal drip), and increased voice use create the perfect storm for vocal irritation. Protecting your voice during the winter months is essential, and Altru’s Speech-Language Pathologists are here to share practical strategies to keep your voice strong and healthy.
Stay Hydrated
Hydration is the foundation of vocal health. Moist vocal folds vibrate more easily, reducing strain and fatigue. During the cold season, try:
- Using a humidifier to add moisture to dry indoor air
- Increasing your water intake throughout the day
- Limiting caffeine, which can dehydrate your body
Warmups and Cool Downs
Just like stretching before exercise, your voice benefits from gentle preparation and recovery. Simple daily routines can make a big difference.
- Gentle humming to ease into vocal use
- Relaxed breathing to support airflow
- Soft glides (sliding your voice up and down) to warm up vocal folds
Protect Your Voice During Illness
Seasonal viruses, coughing, and throat irritation can cause swelling and fatigue. When you’re under the weather, give your voice extra care. Allow for vocal rest, don’t push through when sick. Avoid whispering, which strains the vocal cords more than soft speech.
Prevent Vocal Overuse
Holiday parties, family gatherings, and noisy environments can lead to vocal fatigue. Protect your voice by:
- Taking voice breaks during long conversations
- Using non-verbal communication (gestures, notes) when hoarse
- Speaking at a comfortable volume instead of straining to be heard
When to Seek Help
If hoarseness, throat discomfort, or changes in your vocal quality last longer than two weeks, don’t ignore them. Early intervention is key to preventing long-term damage.
At Altru, our Speech-Language Pathologists collaborate closely with Ear, Nose, and Throat specialists to create personalized care plans, helping you recover and maintain a healthy voice all season long.
If you need a referral to see a speech-language pathologist, please talk with your primary care provider. If you have questions or would like to schedule an appointment, please call adult speech services at 701.780.2330 or speech pediatric therapy services at 701.780.2477.